ʻO kāu ʻAi Hāpai: Ke Koho ʻana i ka Mea Maikaʻi Loa nou a me kāu Pēpē?

Ke hoʻomākaukau nei ʻoe e lilo i makuahine, pono ʻoe e noʻonoʻo nui e pili ana i ka meaʻai a me ka mea inu, ʻeā? Manaʻo ka poʻe he nui he mea nui ka ʻai nui ʻana. Akā ʻo ka ʻoiaʻiʻo, ʻoi aku ka nui o kāu meaʻai ma mua o ka nui o kāu meaʻai. ʻO ka ʻai pono ke kōkua nui loa no ka ulu ʻana o kāu pēpē a me kou olakino. ʻOiai ʻo ka mea āu e ʻai ai i kēia manawa e pili ana i ke ola holoʻokoʻa o kāu pēpē, e mālama iki kākou i kēia.

I kēia manawa, inā he pēpē hoʻokahi kāu, pono ʻoe ma waena o 340 a me 450 mau calorie keu i ka lā. A ʻo ia ka hapa hope o ka hāpai ʻana, i ka wā e ulu wikiwiki ana ka pēpē. E noʻonoʻo e pili ana i ia mea, ʻaʻole nui kēia mau calorie. ʻO kahi kīʻaha cereal a me ke aniani waiū no ka ʻaina kakahiaka e hana i ka hana. Akā ʻo ka mea nui loa, ʻo kēia mau calorie keu āu e ʻai ai mai nā meaʻai momona. ʻO ia ka manawa e kōkua maoli ai i ka ulu ʻana o ka pēpē a me ka ulu ʻana o ka lolo. ʻO ka ʻai ʻana ma mua o kou pono, me ka manaʻo "pono ​​mākou e ʻai no ʻelua," e hoʻonui wale iā ʻoe me ke kumu ʻole.

Ke koʻikoʻi o ka meaʻai no ka hāpai olakino

He aha nā mea e pono ai i loko o kahi meaʻai olakino maikaʻi? Nā protein, nā kalapona, nā momona, nā wikamina, nā minelala, a me ka nui o ka wai. Ke loaʻa iā ʻoe kēia mau mea āpau i ke kaulike, e olakino ʻoe a me kāu pēpē. ʻOiaʻiʻo, aia nā alakaʻi e hiki ke kōkua iā ʻoe e hana i kahi meaʻai e kūpono iā ʻoe. I kekahi manawa, aia kekahi mau ala e ʻike ai i ka nui o kēlā me kēia ʻano meaʻai āu e ʻai ai i kēlā me kēia lā, ma muli o kou makahiki, pehea kou ʻano hana, a me ke kahua o ka hāpai ʻana āu. ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole, i nā nui kūpono, ʻo ia ke ala maikaʻi loa e noho olakino ai. Eia nō naʻe, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e hana i kahi papaʻai kūpono iā ʻoe. Hiki iā ia ke noʻonoʻo i kāu mau pono kūikawā (no ka laʻana, inā he maʻi kou e like me Diabetes Mellitus) a hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa.

He aha nā meaʻai koʻikoʻi loa i ka wā hāpai?

Ua ʻike anei ʻoe e hoʻomaka ana ka mea āu e ʻai ai a inu ai e hoʻopilikia i ke olakino o kāu pēpē ma mua o kou hāpai ʻana? ʻO ia ke kumu e pono ai mākou e makaʻala loa e pili ana i kekahi mau meaʻai.

ʻAkika Folic: ʻO ka hana mua i ka pale ʻana i kāu pēpē

Eia kekahi laʻana, ua ʻike ʻia e ka noiʻi hiki i ka folic acid , kahi huaora B, ke pale i nā kīnā neural tube - e like me ka spina bifida - i nā wā mua o ka hāpai ʻana.- kōkua i ka pale ʻana i nā kīnā hānau. Hiki koke mai kēia mau kīnā, i kekahi manawa ma mua o kou ʻike ʻana ua hāpai ʻoe. No laila, he mea nui loa ka loaʻa ʻana o kēia ma mua o kou hāpai ʻana a i nā pule mua o ka hāpai ʻana (ʻoi aku hoʻi i nā lā 28 mua). Folate - ʻO kēia ke ʻano o kēia huaora i loaʻa maoli i nā meaʻai - nā lau ʻōmaʻomaʻo (spinach, kale), nā nati, nā pī, nā pī, nā lentil, a pēlā aku. Paipai nā kauka e lawe i nā papa waikawa folic ma mua o kou hāpai ʻana a i kou wā hāpai. Inā ʻoe e hoʻolālā ana e loaʻa kahi pēpē, e nīnau i kāu kauka e pili ana i ka waikawa folic.

Kalipuna: No nā iwi a me nā niho ikaika

ʻO ka mea aʻe , ʻo ia ka calcium . He meaʻai koʻikoʻi loa kēia. Kōkua ka calcium i ke kūkulu ʻana i nā iwi a me nā niho ikaika i kāu pēpē, a kōkua pū ia i ka ʻōnaehana kahe koko, nā ʻiʻo, a me ka ʻōnaehana nerve e hana pono. No ka mea, hāʻawi pū kou kino i ka calcium i kāu pēpē, inā ʻaʻole lawa kāu, hiki i kou mau iwi ke lilo i nāwaliwali. ʻO ke ala maikaʻi loa e loaʻa ai ka calcium ma o ka waiū a me nā huahana waiū (yogurt, cheese). Eia nō naʻe, inā he lactose intolerance kou a ʻaʻole makemake ʻoe i ka waiū, hiki iā ʻoe ke nīnau i kāu kauka e pili ana i ka lawe ʻana i kahi mea hoʻohui calcium. ʻO nā kumu ʻē aʻe o ka calcium e komo pū me nā nati, ka iʻa sālemona, ka tofu, ka broccoli, ka spinach, a me nā mea inu huaʻai a me nā meaʻai i hoʻonui ʻia i ka calcium.

ʻŌlelo aʻoaʻo kūikawā no nā makuahine vegan a me ka meaʻai ʻole

ʻAʻole ʻōlelo pinepine nā kauka e hoʻololi i ka ʻai vegan paʻa i ka wā hāpai, no ka mea, he mea paʻakikī ke loaʻa nā meaola āpau āu e pono ai. Eia nō naʻe, inā he vegan a mea kanu paha ʻoe, hiki iā ʻoe ke hoʻomau i ka hana ʻana pēlā, akā me ke akahele nui a ma lalo o ke alakaʻi ʻana a kāu kauka. E haʻi i kāu kauka e pili ana i kāu ʻai. He mea paʻakikī paha ke loaʻa nā meaola āu e pono ai, ʻoiai ka protein, ka hao, ka wikamina B12 , a me ka wikamina D, me ka ʻai ʻole i ka iʻa, ka ʻiʻo, ka waiū, ka tīhi, a me nā hua manu. Pono paha ʻoe e ʻai i ka protein hou aʻe a lawe paha i nā mea hoʻohui.

Nā meaʻai koʻikoʻi ʻē aʻe

Aia kekahi mau meaʻai koʻikoʻi ʻē aʻe.

• Hao: He mea nui kēia no ka hana ʻana i ka hemoglobin i loko o ke koko. Hoʻonui ʻia ka pono o ka hao i ka wā hāpai i ka piʻi ʻana o ka nui o ke koko. Loaʻa ia i ka ʻiʻo a me ka iʻa (ʻoi aku ka ʻiʻo ʻulaʻula), nā mea kanu ʻōmaʻomaʻo ʻeleʻele (spinach, kale), a me nā legumes (lentils, chickpeas).
• ʻAiodine: He mea nui loa ka iodine no ka ulu ʻana o ka lolo a me ka ʻōnaehana nerve o ka pēpē. Loaʻa ia i loko o nā meaʻai kai, nā hua manu, nā huahana waiū, a me ka paʻakai iodized ʻia.
• Kolina:He meaʻai koʻikoʻi nō hoʻi kēia no ka ulu ʻana o ka lolo a me ka hoʻomanaʻo o ka pēpē. Loaʻa ia i loko o ka ʻiʻo, nā hua manu , a me nā nati.

I kekahi manawa he paʻakikī ke loaʻa ka lawa o kēia mau meaolaola a pau mai nā meaʻai a mākou e ʻai ai. ʻO ia ke kumu e ʻōlelo pinepine ai nā kauka e lawe i kahi huaora prenatal i ka lā. Hiki iā ia ke hele lōʻihi i ka pale ʻana i kēia mau hemahema. Akā e hoʻomanaʻo, ʻaʻole kahi pila huaora he pani no kahi meaʻai maikaʻi.

Nā Makemake Meaʻai a me Pica

He mea maʻamau ka makemake i ka wā hāpai. Makemake kekahi poʻe i ke kokoleka, nā meaʻai ʻala, nā huaʻai, nā pickles, a i ʻole nā ​​meaʻai palalulu. Akā makemake pū kekahi poʻe i nā mea ʻaʻole meaʻai e like me ka lepo, ka palaoa kulina, ka lehu, a me ke kopa. Ua kapa ʻia kēia makemake no nā mea ʻaʻole meaʻai he pica. Hiki i ka ʻai ʻana i nā mea ʻaʻole meaʻai ke lilo i mea weliweli no ʻoe a me kāu pēpē. Hiki iā lākou ke hana i nā pilikia e like me ka lāʻau make, nā hemahema meaʻai, a me nā poloka ʻōpū . Inā loaʻa iā ʻoe kēia mau makemake, mai hilahila a haʻi i kāu kauka.

A i ʻole, inā makemake ʻoe i nā meaʻai momona a olakino hoʻi, ʻaʻohe hewa o ka hahai ʻana i kēlā mau makemake. Akā, pono e hana ʻia kēlā me ke kaulike. ʻO ka hapa nui o ka manawa, e emi ana kēia mau makemake ma kahi o 3 mau mahina o kou hāpai ʻana.

E hōʻole pono i kēia mau meaʻai a me nā mea inu i ka wā hāpai!

Ma waho aʻe o ka ʻai ʻana i kahi meaʻai olakino a momona hoʻi, he mea nui hoʻi e ʻike i nā meaʻai a me nā mea inu āu e pale aku ai i ka wā hāpai . E nānā kākou i kēlā mau mea.

• ʻAʻole ʻae loa ʻia ka waiʻona! Ua ʻōlelo ʻia ʻaʻole palekana ka waiʻona i ka wā hāpai, ʻoiai inā liʻiliʻi. Hiki iā ia ke hōʻeha nui i ka ulu ʻana o ka pēpē, ʻoiai hoʻi ka ulu ʻana o ka lolo. No laila e noho mamao loa mai ka waiʻona.
• E nīnau i kāu kauka ma mua o ka lawe ʻana i nā huaora a i ʻole nā ​​​​huahana lāʻau. Hiki i kekahi mau mea (kekahi mau huaora keu, kekahi mau mea kanu) ke hōʻino i ka ulu ʻana o kāu pēpē. No laila, mai lawe i kekahi mea me ka ʻole o ka ʻōlelo aʻoaʻo a ke kauka.
• E kaupalena i ka caffeine. Wahi a kekahi mau kauka he palekana no kāu pēpē ka inu ʻana i hoʻokahi a ʻelua paha kīʻaha kofe, kī, a i ʻole nā ​​​​mea inu caffeine i ka lā (ma kahi o 6-8 auneke, a i ʻole 180-240 milliliters). Eia nō naʻe, ua hōʻike ʻia ka nui o ka caffeine e hoʻonui i ka pilikia o ka hāʻule ʻana a me nā pilikia ʻē aʻe, e like me ke kaumaha hānau haʻahaʻa. No laila e kaupalena iā ia i ka hiki, a i ʻole e hoʻololi i nā koho decaffeinated. E hoʻomanaʻo he caffeine pū kekahi i ka kokoleka.
• E makaʻala i nā maʻi i lawe ʻia e ka meaʻai. ʻO Listeriosis a meHiki i nā maʻi e like me ka toxoplasmosis ke hoʻoweliweli i ke ola o ka pēpē i hānau ʻole ʻia, a hiki ke hana i nā pilikia olakino a i ʻole nā ​​​​​​hanau ʻole.
• Eia nā mea e pono ai ʻoe e hana:
• Mai ʻai i ka ʻiʻo i moʻa ʻole ʻia, ka iʻa (e.g. iʻa maka i ka sushi), a i ʻole nā ​​hua manu (nā hua manu i moʻa ʻole ʻia).
• E hōʻalo i ka waiū i hoʻomaʻemaʻe ʻole ʻia a me nā huahana waiū (e laʻa, kekahi mau tīhi palupalu).
• E holoi pono i nā mea kanu a me nā huaʻai ma mua o ka ʻai ʻana.
• E hoʻokaʻawale i nā papa ʻokiʻoki a me nā pahi mai ka ʻiʻo maka, a holoi pono iā lākou ma hope o ka hoʻohana ʻana. E holoi pono i kou mau lima.

Inā ua ʻai hewa ʻoe i kekahi o kēia mau meaʻai a mea inu paha i kou wā hāpai, mai hopohopo nui no ia mea i kēia manawa. E pale iā lākou no ke koena o ka manawa. Akā inā hopohopo nui ʻoe, e kamaʻilio me kāu kauka.

He aha kou manaʻo no ka ʻai ʻana i ka iʻa? He mea maikaʻi anei ia i ka wā hāpai?

He meaʻai momona loa ka iʻa a me ka iʻa paʻi e hoʻohui i kāu papaʻai i ka wā hāpai. Loaʻa iā lākou nā mea pono e like me nā waikawa momona omega-3 . He mea nui loa kēia no ka ulu ʻana o ka lolo a me ka ʻike maka o ka pēpē. He kiʻekiʻe nō hoʻi lākou i ka protein a haʻahaʻa i ka momona saturated. Eia naʻe, ʻaʻole maikaʻi kekahi ʻano iʻa e ʻai. ʻO kēia no ka mea he kiʻekiʻe loa ko lākou pae o ka mercury. No ka laʻana, nā iʻa e like me ka mano, tilefish, king mackerel, tilefish, orange roughy, a me ka bigeye tuna. Hiki i kēia mercury ke hōʻino i ka ulu ʻana o ka lolo o ka pēpē.

Inā ʻoe e ʻai i nā meaʻai kai, e koho i nā ʻano iʻa like ʻole a me nā pāpaʻi. E kaupalena iā ʻoe iho i kahi o 12 auneke (ma kahi o 340 grams, ma kahi o ʻelua lawelawe) i kēlā me kēia pule. ʻO nā iʻa palekana a haʻahaʻa i ka mercury:

• Salemona
• ʻO Halmso
• ʻO Kumbalavo
• Tilapia
• ʻŌpae
• Nā pāpaʻi
• ʻŌpae

Pehea e pili ana i ka tuna i loko o ka pahu? Aia nā manaʻo like ʻole ma kēia mea. Hiki iā ʻoe ke ʻai ma kahi o 6 auneke (170 grams) o ka tuna māmā i kēlā me kēia pule. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o ka mercury i ka tuna keʻokeʻo, a i ʻole ka tuna albacore, no laila ʻoi aku ka maikaʻi o ka pale ʻana. Manaʻo kekahi mau hōʻike he nui aku ka mercury i loko o ka tuna i loko o ka pahu ma mua o ka mea i manaʻo ʻia ma mua. No laila, he mea naʻauao ke nīnau aku i kāu kauka ma mua o ka hoʻoholo ʻana inā e ʻai i ka iʻa i loko o ka pahu i kou wā hāpai a i ʻole e hoʻāʻo nei e hāpai.

Inā ʻoe e ʻai i ka iʻa a kou mau hoaaloha a ʻohana paha e hopu ai (mai nā loko, nā muliwai), e kaupalena iā ia i hoʻokahi lawelawe (ma kahi o 6 auneke). Mai ʻai i kekahi iʻa ʻē aʻe i kēlā pule, no ka mea, ʻaʻole mākou i ʻike i ka nui o ka mercury i loko o kēlā iʻa.

Inā he mau nīnau kāu e pili ana i ka nui o ka iʻa āu e ʻai ai a i ʻole ke ʻano o ka iʻa āu e ʻai ai, e kamaʻilio me kāu kauka. Ma kēlā ala hiki iā ʻoe ke loaʻa nā kikoʻī pololei.

ʻO ka ʻōpū ʻeha: Pehea e mālama ai me ka constipation, flatulence, nausea?

He mea maʻamau ke loaʻa ʻana o nā ʻeha ʻōpū liʻiliʻi e like me kēia i ka wā hāpai. E nānā kākou i ka mea hiki ke hana ʻia e pili ana i ia mea.

ʻO ka pilikia o ka constipation

Hiki ke hana ʻia ka paʻa ʻana o ka ʻōpū e ka hao i loko o nā huaora prenatal, nā loli hormonal, a me ka ulu ʻana o ka ʻōpū e paʻi ana i kou ʻōpū. No laila, e ho'āʻo e hoʻohui i ka fiber i kāu meaʻai ma mua o kou hāpai ʻana. E hoʻāʻo e ʻai ma kahi o 25-30 grams o ka fiber i kēlā me kēia lā. ʻO nā meaʻai maikaʻi loa no kēia:

• Nā huaʻai hou (maiʻa, mango, papaya, ʻalani) a me nā mea kanu (kāloti, pīni, greens)
• Berena bran, nā mea ʻai palaoa (oats, cornflakes), muffins
• Nā legume flaky e like me nā lentil, chickpeas, a me nā pīni ʻōmaʻomaʻo

E nīnau i kāu kauka ma mua o ka hoʻohana ʻana i nā papa fiber, nā mea inu, a i ʻole nā ​​​​huahana ʻē aʻe i kiʻekiʻe i ka fiber. (Mai hoʻohana i nā laxatives ke ʻole kāu kauka e ʻōlelo aku iā ʻoe. Eia kekahi, mai hoʻohana i ka ʻaila castor, no ka mea hiki ke hōʻemi i ka omo ʻana o ke kino i nā meaʻai a hiki ke hana i ka hānau mua ʻana.)

Inā he pilikia nui ka paʻa ʻana o ka ʻōpū nou, e kuhikuhi paha kāu kauka i kahi mea hoʻomālielie i ka ʻōpala. Ke lawe ʻoe i ka fiber hou aku, e hoʻomanaʻo e inu i ka liʻiliʻi he 8-10 mau aniani wai i ka lā. A i ʻole, e ʻoi aku ka ʻino o ka paʻa ʻana o ka ʻōpū.

ʻO kekahi o nā ala maikaʻi loa e pale aku ai i ka paʻa ʻana o ka ʻōpū, ʻo ia ka hoʻoikaika kino (ʻoiai inā he mea maʻalahi e like me ka hele wāwae). E inu i ka wai nui i ka lā a pau ma waena o nā meaʻai. E palupalu kēia i ka ʻōpala a kōkua iā ia e hele maʻalahi ma o kāu ʻōnaehana hoʻoheheʻe. I kekahi manawa, hiki i nā mea e like me ke kī wela, ka sopa, a me ka wai momona ke kōkua. He manaʻo maikaʻi nō hoʻi e mālama i kekahi mau hua maloʻo (e like me nā lā, nā hua waina maloʻo) kokoke e ʻai.

Kinoea a me ka pehu ʻana

Loaʻa i kekahi mau wahine hāpai ka ʻeha puʻuwai a i ʻole ke kinoea ke ʻai lākou i nā mea e like me ka broccoli, spinach, cauliflower, nā meaʻai palai, a me nā meaʻai ʻala. Inā pēlā kou ʻano, hiki iā ʻoe ke pale i kēlā mau meaʻai a ʻai i kahi meaʻai kaulike. ʻO ka ʻai ʻana i nā meaʻai liʻiliʻi i nā manawa he nui i ka lā ma kahi o ka ʻai ʻana i kahi meaʻai nui hiki ke kōkua. Hiki i nā mea inu kalapona ke hana i kēia mau pilikia no kekahi poʻe, akā ʻōlelo kekahi poʻe e hōʻoluʻolu lākou i ko lākou ʻōpū. No laila, e hoʻoholo e like me ia.

Ka luaʻi a i ʻole ka maʻi kakahiaka

No nā kānaka he nui, hana wale kēia i ke kakahiaka, akā no kekahi poʻe, hiki ke mau i ka lā a pau. Inā loaʻa pinepine iā ʻoe ka nausea, e ʻai i nā meaʻai liʻiliʻi a palaka i ka lā a pau, e like me ka toast, crackers, a i ʻole ka porridge laiki. Loaʻa i kekahi poʻe ka hōʻoluʻolu mai ka ʻai ʻana i nā meaʻai i hana ʻia me ke kinikini (e like me ke kī kinikini a i ʻole nā ​​​​biscuits kinikini). Eia kekahi mau mea hiki iā ʻoe ke hana e kōkua i ke kaua ʻana i ka nausea:

• Mai lawe i kāu huaora prenatal ma ka ʻōpū ʻole, akā e lawe ma mua o ka hiamoe me kahi ʻai māmā.
• Ma mua o kou ala ʻana mai kahi moe i ke kakahiaka, e ʻai i hoʻokahi a ʻelua paha kuki āu e mālama ai ma ka ʻaoʻao o ka moe.
• Eia, e omo i kahi mea ʻono paʻakikī.
• E inu mau i ka wai. I kekahi manawa he mea maikaʻi nō hoʻi ka wai me kahi lemona liʻiliʻi.
• E noho mamao aku mai nā mea e hoʻonui ai i ka nausea, e like me nā meaʻai ʻala ikaika, ka uahi, a me nā mea ʻala.
• E hoʻomaha nui. Hiki ke hoʻonui ʻia ka luaʻi ke luhi ʻoe.

No laila, he aha nā mea e pono ai kākou e hoʻomanaʻo mai nā mea a kākou i kamaʻilio ai?

He mea nui loa nā mea āu e ʻai ai a inu ai i ka wā hāpai nou a me kāu pēpē. Mai manaʻo i kēia he mea kaumaha, akā, he manawa kūpono e hāʻawi i kāu pēpē i ka mea maikaʻi loa.

• He mea nui ka ʻai ʻana i ka meaʻai maikaʻi ma mua o ka ʻai nui ʻana. E hoʻokomo i nā ʻano huaʻai kala like ʻole, nā mea kanu, nā palaoa piha, a me nā meaʻai waiwai i ka protein i kāu papaʻai.
• E hōʻoia i loaʻa iā ʻoe nā meaola lawa e like me ka folic acid, calcium, a me ka hao . Mai poina e lawe i nā huaora prenatal a kāu kauka e hāʻawi ai iā ʻoe.
• E noho mamao aku mai nā mea weliweli e like me ka waiʻona, ka puhipaka, kekahi ʻano iʻa, a me ka meaʻai i moʻa pono ʻole ʻia.
• Ke makemake ʻoe e ʻai, e ʻai i kahi mea momona. Akā inā makemake ʻoe i nā mea ʻaʻole meaʻai, e haʻi i kāu kauka .
• Aia nā lāʻau lapaʻau maʻalahi no nā mea e like me ka paʻa ʻana o ka ʻōpū, ka ʻōpū, a me ka nausea. E hoʻāʻo iā lākou, akā inā koʻikoʻi lākou, e haʻi i kāu kauka .
• ʻO ka mea nui loa, inā he mau nīnau a kānalua paha kāu, e kamaʻilio me kāu kauka. ʻO ka mea āu e ʻike ai ma ka pūnaewele, ʻaʻole paha ia he kūpono iā ʻoe i nā manawa a pau. ʻO ia ka mea hiki ke haʻi pololei iā ʻoe i ka mea maikaʻi loa nou a me kāu pēpē.

No laila, ke lana nei ko mākou manaʻo e kōkua kēia mau ʻōlelo aʻoaʻo no ka noho hauʻoli a olakino i kēia manawa iā ʻoe! Makemake mākou iā ʻoe a me kāu pēpē i hānau ʻole ʻia i nā mea maikaʻi loa!

ʻAi hāpai, meaʻai hāpai, meaʻai i ka wā hāpai, waikawa folic, calcium, nā huaora hāpai, ʻAi Hāpai